CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
AMRAP 1:30:
Ring Muscle-ups
*rest 1 minute
AMRAP 1:00:
Ring Muscle-ups
*rest 1 minute
AMRAP :30:
Ring Muscle-ups
Scaled to chest to bar pull-ups, strict pull-ups, pull-ups, ring rows
Metcon (Time)
For Time:
50 Calorie Row
40 Pull-ups
30 Alternating Dumbbell Snatches
20 Burpee Box Jump Overs (24″/20″)
DB weight = 30% bodyweight
RX+ = chest to bar pull-ups & 30/24″ box for burpee box jump overs
Metcon (No Measure)
Accessory work, on your own:
Alternating “On the Minute” x 10 (5 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 15 GHD Sit-Ups or sit-ups